| When it comes to exercise for seniors, many | | | | stretch 5 times. Try and reach farther each time, |
| believe they have reached a point where its too | | | | but don't over do it. |
| late to begin an exercise routine. Don't worry | | | | - Lying Hip Twists Lie down with your back on |
| though, it's never too late to start. Staying active | | | | the floor. Raise your right leg into the air and bend |
| at an older age is vital to stay fit and healthy. This | | | | your knee to form a 90 degree angle. Slowly |
| article is for my senior viewers who have asked | | | | move your right leg over to the left side of the |
| for a nice and simple low impact routine they can | | | | body trying to touch the floor with your knee. |
| perform to keep their health conditions at tip top | | | | Bring the right leg back to the floor and perform |
| shape. | | | | the same movement with the left leg. Hold each |
| As with any exercise for seniors program, no | | | | stretch for 15 seconds and perform 5 repetitions |
| matter what age you are, start slow and | | | | on each leg. Exercises |
| gradually increase your intensity. Stretching and | | | | - Single Leg Stance This exercise will help build |
| core strength are vital as we age. Keeping | | | | balance and stability. Its a great exercise for |
| flexibility and posture at healthy levels will greatly | | | | seniors. Stand near a chair to grasp until your |
| reduce many health problems that occur through | | | | balance improves. Keep your feet hip width apart. |
| life. | | | | Bend your knee upwards toward your chest only |
| Before beginning any exercise for seniors routine, | | | | raising your foot about 6 inches from the ground. |
| it is advised to talk with your doctor. If you have | | | | Hold this position for 15 seconds. Repeat this |
| chest pain, trouble breathing, joint problems, or | | | | movement with the opposite leg. Perform 10 |
| any other debilitating condition it is a must to talk | | | | repetitions on each leg. As you progress you can |
| to your doctor before beginning any regimen. | | | | increase the difficulty of this balance exercise by |
| Before I show you a set routine, here are some | | | | bending your knee closer toward your chest, |
| forms of low impact exercises that I approve | | | | holding each rep for a longer time period, or even |
| seniors to do. | | | | closing your eyes. |
| - Yoga Like I mentioned before, stretching is vital | | | | - Wall Pushups This is another good exercise for |
| for injury prevention in all stages of life. Yoga is | | | | seniors. Lean against a stable wall with both hands |
| an excellent tool for increasing flexibility. Core | | | | place flat against it about shoulder width apart. |
| strength quickly develops when doing a yoga | | | | Slowly push your body away from the wall in a |
| routine. Yoga is also great for improving your | | | | controlled movement then followed by lowering |
| mood, easing symptoms of arthritis, and | | | | the body towards the wall. Perform 3 sets of 20 |
| decreases stress along with many more benefits. | | | | repetitions of this exercise. As your strength |
| The combination of motion and breathing | | | | increases, increasing the angle you lean against the |
| exercises helps give a demanding physical and | | | | wall will make the exercise more difficult. As your |
| mental workout. | | | | strength increases, start doing knee push ups |
| - Walking Many people don't realize the power of | | | | from the floor. |
| simply walking. The pace is slow and not | | | | - Chair sits Find a sturdy chair to perform this |
| extremely demanding so it is an excellent low | | | | exercise. Start in a seated position in the chair and |
| impact exercise. Many seniors practice "mall | | | | slowly raise yourself up only using your legs. Keep |
| walking". Indoor shopping malls are a great place | | | | the movement balanced on both sides. Try not to |
| to walk because of many things. There will never | | | | favor one side over the other and don't use your |
| be a problem with weather, security personnel | | | | hands to help. Keep a controlled movement as |
| ensure safety, and there isn't a worry of | | | | you lower yourself to the starting position. |
| automobile traffic. | | | | Perform 3 sets 15 repetitions. |
| - Water Aerobics This is the most popular form | | | | - Leg Kickbacks Get down on your hands and |
| of low impact exercise for seniors in this day and | | | | knees with your arms and legs supporting your |
| age. The small resistance applied from water | | | | weight on the floor. Slowly straighten one leg |
| aerobics is perfect for increasing posture, balance, | | | | behind you, like you are kicking backwards. Hold |
| flexibility, and muscle development. The water | | | | this position for 10-15 seconds while keeping your |
| reduces the risk of heat stroke and prevents | | | | abs tight and back parallel to the floor. Repeat the |
| accidental falls. The following routine can be | | | | motion with the opposite leg and perform 3 sets |
| performed 3 times a week. It will include | | | | of 10 repititions. |
| stretching, balance, and a strength exercise for | | | | - Hip Raises Lie with your back flat to the floor. |
| seniors. | | | | Bend both legs keeping your feet on the floor. |
| Stretches | | | | Slowly raise your hips as high from the ground as |
| - Side Bend This can be performed either seated | | | | comfortable. Hold this position for 10 seconds. Do |
| or standing. Keep good posture during this | | | | 3 sets of 10 repetitions. |
| exercise with a straight back and eyes focused | | | | - Bicep Curl Using either dumbbells or an smaller |
| forward. Raise both arms above your head and | | | | object from your house, hold the weight in each |
| lock your fingers together. Slowly lean to the right | | | | hand with your arms down to your side. Raise the |
| keeping the neck and spine in line while leaving | | | | weight bending the arms at the elbows lifting |
| your hands above your head. Only bend as far as | | | | towards your shoulders. Keep proper posture and |
| you comfortably can. Focus on keeping your | | | | focus on isolating the bicep muscle. Lower the |
| abdominals tight throughout the movement. | | | | weight to the original position and repeat. Perform |
| Slowly come back to the center position and | | | | 3 sets 10 repetitions I recommend doing 30 |
| repeat the motion towards the left. Complete 8 | | | | minutes of cardiovascular work twice a week. It |
| stretches to each side | | | | would be best to perform the cardio on your off |
| - Toe Touch This stretch can also be performed | | | | days. Keep the cardio exercise light and simple. |
| seated or standing. Keep your feet hip width | | | | Consider the options I mentioned above. And |
| apart and slowly bend at the waist towards your | | | | remember its never to late to learn exercise for |
| toes. Once you feel tension in the back of your | | | | seniors. |
| legs, hold this position for 15 seconds. Perform this | | | | |